March Madness 2012
On Saturday, March 24th, CFW is hosting the first ever CrossFit competition with age divisions and weight classes. The first workout will be the final CrossFit Open WOD. All competitors will complete all events, eliminating a need for a “Final WOD.” Cost is $50 prior to March 10th and $70 thereafter. All competitors will receive a t-shirt and a catered, paleo friendly lunch. To register click here.
Crossfit Wilmington will re-starting our Cardio Kickboxing Program next Thursday March 8th. We will conduct two classes on the second and fourth Thursday of the month from 5-5:45pm and 6-6:45pm. Gloves will be needed for these classes. The cost is $10 per class or you may purchase a 10 visit pass for $100.
There will be no Kids Class today or Yoga on Sunday
“Open WOD 12.2”
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Max rep of Snatches (210/120)
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. Only one bar may be used for this workout. All plate and collar changes must be made by the competitor only.
If you have already completed the Open WOD perform the following:
150 Wallballs for time (20/14)
We will run the Open WOD at 9, 10:30 and 11:15 am only. Please arrive a few minutes early to properly warm up and be briefed on the workout.